Comparing Nutrients in 7 ounces Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Cornsalad

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	11%	6%	83%
Cornsalad	31%	14%	55%

Macro Nutrients

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Cornsalad	Recommended Dietary Allowance
Energy	6.43% 187kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	NA	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	5.5% 7.14g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.45% 1.05g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	NA	38g per day for Men 19-50 years
Protein	11% 6.17g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Cornsalad	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	78.3% 704μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	5.15% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	1.67% 0.083mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.4% 61.5μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.6% 9.53mg	84.2% 76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob	Cornsalad	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15% 1.2mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	31% 0.71mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.3% 149mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	14.7% 498mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	3.93% 145g	4.98% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob VS Cornsalad per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob versus 7 oz of Cornsalad to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Cornsalad:

• 7 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have 2.5 times more Vitamin B1, 3.7 times more Vitamin B3, 6 times more Vitamin B5 and 2.2 times more Vitamin B9 than Cornsalad.
• While 7 oz of Raw Cornsalad contain 29.6 times more Vitamin A, 1.3 times more Vitamin B2 and 8 times more Vitamin C than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Cornsalad provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have insufficient amounts of Vitamin A
• 7 ounces of Cornsalad have insufficient amounts of Vitamin B5
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Raw Cornsalad have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob vs Cornsalad:

• 7 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have 2.2 times more Magnesium and 1.4 times more Phosphorus than Cornsalad.
• While 7 oz of Raw Cornsalad contain 12.7 times more Calcium, 2.9 times more Copper, 3.6 times more Iron, 2.5 times more Manganese, 1.8 times more Potassium and 1.3 times more Water than Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob.
• Both Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob and Cornsalad contain similar levels of Zinc per seven ounces.
• 7 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob lack sufficient amounts of Calcium
• Both Boiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob as well as Raw Cornsalad lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Sweet Corn, Yellow, Frozen, Kernels On Cob have 4.5 times more Energy, 6.2 times more Carbohydrate and 1.6 times more Protein than Cornsalad.
• 7 ounces of Cornsalad provide inadequate amounts of Energy